What to Do when You Feel Depressed

Image by Holger Langmaier from Pixabay 

There are still people who believe depression is a weakness. It is especially hard for very independent people to acknowledge to themselves that they may need to have help to feel better. For that matter,they may not even believe they have a right to feel better.

No one deserves to be depressed, clinically depressed that is. Basically, clinical depression is feeling depressed for two or  more weeks of feeling depressed or experiencing other expression symptoms.

And it is definitely not  a weakness to ask for help. It actually takes personal strength to reach out for help. And the reality of depression is that it is quite treatable. But that means you can't do it alone.

First you need to accept that you need to reach out to someone to ask for specific responses. You can simply tell someone you know, "I've not been feeling great lately. I'd like to touch base with you more often because I enjoy talking or spending time with you." Talking so someone every day, not necessarily the same person, or even not talking about your depression, helps to prevent depression. Try including someone in your other activities  throughout the week.

Second, exercise 30 minutes daily, not necessarily all at one time. Do something aerobically in ten minutes three times a day will get the brain energized with oxygen and adrenaline.

Third, eliminate ( or at least reduce) mood altering chemicals, including alcohol, nicotine, and other chemicals. The reason is that, while raising your mood for a short period, it is followed by crashing mood when it wears off. This roller-coaster of chemicals in the brain does more damage that you may think.

Fourth, get at least 45 minutes of sunshine daily. Even just exposure to direct daylight can help add Vitamin D, which fights depression. Sometimes a "light box" is recomended in areas tha hav3 less sunshine.

Fifth, do something for someone else. It not only takes your mind off your own problems, acts of kindness have been shown to stimulate serotonin. Serotonin is a feel-good chemical.

If your depression gets worse and is affecting your daily activity, talk to your doctor, who may prescribe an antidepressant. And you may consider seeing a mental health professional to support your therapy.